Daily calorie needs calculator (TDEE)
Calculates basal metabolic rate and total daily energy expenditure, plus calorie targets for losing, maintaining and gaining weight.
Result
- Basal metabolic rate (BMR)
- 1699 kcal/day
- Total daily energy expenditure (TDEE)
- 2633 kcal/day
- Weight loss
- 2106 kcal/day
- Weight maintenance
- 2633 kcal/day
- Weight gain
- 3028 kcal/day
Energy at rest: breathing, circulation and organ function
BMR × activity factor 1.550
A 20% deficit from TDEE
Intake equals expenditure
A 15% surplus over TDEE
Unit: kcal/day, period: one day. Method source: the Mifflin-St Jeor equation and FAO/WHO/UNU activity factors.
Distribute these calories into protein, fat and carbs
Open the Macronutrient Calculator with your estimated calories pre-filled.
Only upon clicking, current data is sent to generate the PDF and is not stored.
How it is calculated
Basal metabolic rate (BMR) is calculated with the Mifflin-St Jeor equation of 1990 — the current standard for healthy adults. Total daily energy expenditure (TDEE) is BMR multiplied by an activity factor. The weight-loss target is 20% below TDEE and the gain target is 15% above it: these rates change body weight without losing muscle tissue and without sharp swings. BMR (men) = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5; BMR (women) = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161; TDEE = BMR × activity factor
Limits of the method
The equation was derived on healthy adults and carries an error of about ±10%. It ignores body composition: with high muscle mass the result is underestimated, with obesity it is overestimated. Pregnancy, childhood, elite sport and thyroid disorders require separate methods.
This calculation is for reference only and is not medical advice, a diagnosis or a prescription. If you have a medical condition, are pregnant, take medication or have any doubts, discuss the result with a physician or a qualified nutrition professional.